Finding the balance between your protein, grains, and vegetables is a lot simpler than you might think. Picture your plate as divided into three sections: Protein counts for a quarter of the plate, grains count for another quarter, and veggies count for one half. Following this formula ensures that you get plenty of vitamins, minerals, and antioxidants along with amino acids and healthy carbs without going overboard on your calorie intake.

This meal was oh so delicious, and not pictured is the mess I made right after snapping the photo. After I had my portions just right, I mixed everything together so that the pesto sauce on the quinoa intermingled with the veggies and lightly breaded cod. Many are aware of the fact that using fish for your protein is a great way to boost your omega 3 intake, but it is less well known that fish also boosts your vitamin D.

Do it yourself:

• protein: lightly breaded cod (the fish’s omega 3 fatty acids make this a good source of healthy fats, too!)
• healthy carbs: quinoa mixed with pesto sauce
• veggies: squash, cauliflower, and carrots (try to hit as many vitamins & minerals as possible by eating more than just one color of veggies).